12week Body Transformation Female

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Body Transformation Female

Being a woman it’s difficult to start a workout plan since there are different workout plan available that can be exhausting and frustrating while having your weight fluctuate between days. For beginners, your workout plan should include mild movements and stretching for your body to warm up into the later exertion techniques. That is why picking the right workout from the start can stimulate you to hitch forward your goals.

If you’re very conscious about your body physique or just want to commit in having the idle healthy body to feel extra confident then we got you covered. In this article, we combine the best workout plan you need to have a start in your body transformation journey under 12weeks. The key ingredient is to follow these rules with dedication and to not miss a single day due to any of your unreasonable excuses.

If you can’t afford a personal trainer to keep you motivated, download motivational workout apps from android or apple store. It monitors your progress by keeping in track the time you spend each day and can also reward you points for keeping up the habit, this will help you to unconsciously workout to keep up the points. Keep your mind to focus on these workout for at least  3 -2 weeks in order to see the progress show up in your body.

12-week female body transformation plan

This program is for women who are healthy and wants to transform their fats into even tone muscles that can give your body an hourglass shape and will make everyone question your workout plan.

This workout plan aids the fats to be used up as energy to build up your muscles. It will take an average of 30mins to an hour to complete each exercise per day. This does not include signing up for the gym, you can easily practice them at your home without any hassle. The key point is to always keep yourself motivated for the end results.

DAY 1:-
The first day includes moving muscles in your body to stretch your joints into becoming more flexible and firm, during the sets always take 5min breaks to gain back your energy levels.

 The exercise includes:

  • SQUAT- (lower your hips from standing position to sitting position, during this step your hip and knee joints stretches)
  • Plank (15seconds) ( make sure your back is straight)
  • 25 Crunches (this will put pressure in your abdomen and create abs )
  • 35 Jumping Jacks ( this will increase your heart rate and create motion in your body parts)
  • 15 Lunges ( this will give you better posture and stability In your butts and legs)
  • 25 Second Wall Sit ( improves your standing posture and creates tension in your shoulders)
  • 10 Sit-Ups (build muscle strength in your hips and abdominal area)
  • 10 Butt Kicks (helps in burning calories faster and give a tone shape to your butts)

DAY 2:
Day 2 includes an increase in the workout exercise steps this will help your body to exert more pressure with time.

  • 10 Squats
  • 30 Second Plank
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45 Second Wall Sit
  • 35 Sit-Ups
  • 20 Butt Kicks
  • 10 Push-Ups

Day3
Keep a timer to track out the time while you try out these steps otherwise download apps in your phone to keep you updated of your progress.

  • 15 Squats
  • 40 Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35 Second Wall Sit
  • 30 Sit-Ups
  • 25 Butt Kicks
  • 10 Push-Ups

Day 4
On the fourth day, you will feel exhausted therefore exercise should be done in a steady rate without putting in too much pressure.

  • 35 Squats
  • 30 Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60 Second Wall Sit
  • 55 Sit-Ups
  • 35 Butt Kicks
  • 20 Push-Ups

Day 5:
Day 5 has the highest workout exercise, instead of giving up, take 5mins break in between each attempt.

  • 25 Squats
  • 60 Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45 Second Wall Sit
  • 40 Sit-Ups
  • 50 Butt Kicks
  • 30 Push-Ups

Day 6 & 7:

Both these days include light activities so that your muscle can rest due to your 5-day workout during your program. This exercise will keep you motivated to reach for the 6th and 7th day in your week.

  • Plank ( 20seconds hold)
  • Lying floor leg raise (10 repetitions)
  • Crunches (10 repetitions)
  • Side crunches (15 on each side)

In addition:

 It is important to keep in mind that food should also be balance during this workout planned. Both of them is vital to make your healthy lifestyle successful in long terms. Some of the points you should consider in your diet include

  • 80% of your food should be natural
  • Eat a healthy portion of proteins in your everyday life.
  • Drink at least 8-7 glasses of water each day and with meals
  • Choose a smaller plate size to control your food consumption
  • Eat plenty of vegetables and fruits in your meal
  • Avoid processed snacks but go for snacks that have the high protein such as nuts and seeds, which are available in stores too.
  • Instead of eating out, try cooking at home during this workout program, almost all restaurants try to serve food that has low protein and high carbs. The food ingredients used are also of lower quality that consists of higher artificial ingredients.
  • Having healthy breakfast will give you a boost at the start of your day, this includes eggs mix with veggies, oats with honey or avocado shakes. Avoid white bread as it contains a lot of carbs and preservatives.
  • Dinner and lunch meal should be natural foods in the plate such as spinach, chicken, beef and sweet potatoes.
  • Avoid sugary drinks like soda and fruit juices. Thou at times they may taste good and tempting, you should remember that a can of soda contains almost 11g. In order to burn it you need to walk for at least 30mins.